Friday December 20th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Bench Press Mov. Prep. (No Measure)

Two Sets

Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm

Plank on Elbows x 30 seconds

Band Pull Apart x 20 reps


B: Metcon (Weight)

Five Sets:

Incline Bench Press @30X1 x 6 reps ***Build to 6 Rep @100% RPE**

Rest 30 seconds

Single Arm Ring Row @1111 x 4-6/arm

Rest 90 seconds


C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minute:

14 Dumbbell Power Clean 50/35# per hand

14 Pushups off Dumbbells

Rest 3 minutes

Teams of 2 break up as you see fit, to complete as many calories as possible in 5 minutes

Arms only Assault Bike


Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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